Mineralsmg

Foods Rich in Copper

Trace mineral essential for iron metabolism, connective tissue formation, and brain development. Works synergistically with iron and zinc.

IFCT 2017 (India) + INDB + USDA FoodData Central

✓ Key Benefits

Aids iron absorption
Supports connective tissue
Required for brain development
Antioxidant enzyme cofactor

Deficiency Signs

Anemia (despite adequate iron)
Bone abnormalities
Neurological issues

Daily Requirement (RDA)

1.35

mg/day

Adult Male

1.08

mg/day

Adult Female

0.68

mg/day

Child (4–9 yrs)

Source: ICMR 2020

Top 30 Foods Rich in Copper

Ranked by mg per 100g edible portion. Filter by food origin or dietary preference.

#	Food	mg/100g	% DV	DB
1	Mead johnson toddler drink	370	>999%	USDA
2	Variety meats and by-products veal	15	>999%	USDA
3	Variety meats and by-products veal	15	>999%	USDA
4	Variety meats and by-products beef	15	>999%	USDA
5	Variety meats and by-products beef	14	>999%	USDA
6	New zealand lamb	13	>999%	USDA
7	Variety meats and by-products veal	12	>999%	USDA
8	New zealand lamb	11	>999%	USDA
9	Variety meats and by-products lamb	9.8	910%	USDA
10	Variety meats and by-products beef	9.8	904%	USDA
11	Liver goose	7.5	696%	USDA
12	Variety meats and by-products lamb	7.1	655%	USDA
13	Variety meats and by-products lamb	7.0	646%	USDA
14	Octopus	6.7	622%	IFCT
15	Spirulina seaweed	6.1	565%	USDA
16	Domesticated duck	6.0	552%	USDA
17	New zealand beef	5.7	531%	USDA
18	Oyster mollusks	5.7	529%	USDA
19	Liver sheep	5.7	528%	IFCT
20	New zealand beef	5.3	491%	USDA
21	Shiitake mushrooms	5.2	478%	USDA
22	New zealand beef	5.1	472%	USDA
23	New zealand beef	5.1	472%	USDA
24	Pepeao	5.1	469%	USDA
25	Oyster mollusks	4.5	413%	USDA
26	Oyster mollusks	4.4	411%	USDA
27	Oyster mollusks	4.3	397%	USDA
28	Sesame butter seeds	4.2	390%	USDA
29	Sesame seeds seeds	4.1	378%	USDA
30	Defatted soy flour	4.1	376%	USDA

IFCT 2017 · INDB · USDA FoodData Central · per 100g edible portion% DV based on ICMR 2020 RDA

Frequently Asked Questions

How much Copper do I need daily?▼

The recommended daily allowance (RDA) for Copper is 1.35mg/day for adult men and 1.08mg/day for adult women, based on ICMR 2020 guidelines for India.

What does Copper do for the body?▼

Aids iron absorption. Supports connective tissue. Required for brain development. Antioxidant enzyme cofactor.

What happens if I don't get enough Copper?▼

Copper deficiency can lead to: Anemia (despite adequate iron), Bone abnormalities, Neurological issues. Adequate intake through diet or supplementation is recommended.